Hey Reader!​

First things first, we have a winner for my weekly email newsletter name! “Wellness Wisdom Weekly” was the popular choice by a landslide. Thank you to all who voted and gave me your honest feedback! Truth be told, I liked all 3 of them, so I was perfectly fine going with the one that got the most votes! I’m super excited! Now on to today’s wellness words of wisdom, because it’s kind of a big deal….(see what I did there?)😉

​

There are four words that immediately strike fear in me (or the words I dread to hear from someone I just met)......... “We should get together!”😱Yep! When someone says those words to me, I'm like a deer in headlights. I freeze. How should I respond? I don't want to lie, but I also want to be polite. While 'getting together' with someone might seem like no big deal to you, it IS a big deal for me, no matter how silly that seems to others. And quite frankly, as someone who is quite the introvert, getting together is often the last thing I want to do… well, at least 95% of the time. The truth is, I do enjoy catching up over lunch or something every now and then with a dear friend. (And if you are one of the people I’ve been privileged to do this with, know that it’s because I truly, genuinely wanted to do that! Otherwise, I wouldn’t have!)

​

Now here’s the irony. Scaling a snowy peak with crampons and an ice ax? Count me in for the thrill! Trekking 26 miles with a 35 lb backpack and conquering a daunting 11,000 ft. of elevation gain in the Colorado mountains? Absolutely exhilarating. And rappelling down a heart-stopping 300 ft. cliff in the rugged, sun-drenched canyons of the Utah desert? I'm all for it! (And yes, I’ve done all those things... and more!) It’s not a big deal.

​

When you’re inside your comfort zone, everything feels easy-peasy, right? Mountains? They're just tiny bumps from there. But the moment you step out of that safe bubble (whatever that looks like for you) – whoa, even the smallest challenges can suddenly seem like giant, towering obstacles.

​

I've had coaching clients who:

• Struggled to eat healthy because their family refuses to eat vegetables, or anything resembling “healthy” in the slightest.
• Having never learned to ride a bike, shuddered at the prospect of getting on one.
• Identified sweating as the ultimate barrier to getting in movement each day – the thought of needing two showers a day because of a midday workout- was a flat out deal breaker.
• Were terrified at the mere thought of setting foot in a gym. (They’d rather endure a root canal!)

These were usually followed by something like "I know I just need to stop making excuses, and just do it!" or “I know it sounds so silly!”

​

But here's the catch: It doesn't matter if it sounds silly, lazy, or like just another 'excuse.' If these are the hurdles standing in your way, then nothing will really change, until you are able to address them as legitimate roadblocks that are standing in your way.

​

Why? Because acknowledging these hurdles is the first step in overcoming them. It's easy to brush off what you label as 'small' or 'silly' barriers, but in doing so, you give them power – power to quietly dictate your actions and hold you back from your goals.

​

If you start to look at your “excuses” as REAL barriers, instead of “I’m being so lazy” or “I just need to do it”, you allow yourself to take the first step towards shifting your mindset in a way that allows you to focus on SOLUTIONS. By focusing on solutions, you can start to make an actual plan to help you take action, not just a redundant statement that doesn’t help you change.

​

So, how do you transform these hurdles into stepping stones? The key lies in shifting your perspective from avoidance to problem-solving. Ready to leap over those hurdles? Let's simplify it into an easy-to-follow, three-step method:

​

1. Identify and List: First, pinpoint one specific task you want to improve on. Then, list out all the barriers you face with this task, no matter how trivial they seem. This is your chance to acknowledge every challenge without judgment.

​

2. Brainstorm and Choose: Next, unleash your creativity. Brainstorm potential solutions for each barrier – the more, the merrier. Here’s where thinking outside the box can really pay off. In the example I shared about my client who saw sweating as a major barrier to daily exercise, we came up with an ingenious solution. They kept a stash of dry shampoo, body wipes, and a set of a washcloth and small towel in their gym bag. This allowed them to quickly freshen up post-workout without needing a full shower, making their exercise routine much more manageable and less time-consuming.

​

3. Experiment and Adapt: Finally, try out your chosen solution. If it works, great! If not, no problem – adjust and try again. Remember, each attempt is a learning experience, and every little bit of progress is a step towards your goal.

​

This three-step process is all about making change feel doable and exciting. It's not about getting it perfect on the first try; it's about experimenting, learning, and gradually finding what works best for you. Think of it like building your own personalized toolbox. Just as a handyman wouldn't rely on a hammer for every single job, it's helpful for you to have a variety of strategies to choose from. This approach ensures you're not stuck if one method doesn't work; you simply try another tool from your collection.

​

By taking it one small step at a time, you're not just tackling the task at hand; you're building a versatile set of skills and strategies. This resilience and flexibility are the true keys to lasting change. Each new tool you add to your arsenal equips you better for future challenges, making you more adaptable and confident in handling whatever comes your way.

​

Now, while coming up with creative solutions is crucial for overcoming barriers, there's another aspect just as vital to your success. Next week in 'Wellness Wisdom Weekly,' we'll explore this key element: the ambivalence that often plays tug-of-war with your intentions and actions. The part of you that thinks or says “I want to eat healthy and workout, but I also want to relax and eat whatever I want.” Understanding this internal conflict can dramatically change how you approach your wellness goals.

​

Until then, keep taking those small steps forward. You got this!